1. BALANCED NUTRITION AND HEALTHY DIET DURING RAMADHAN Dr. Elvina Karyadi, MSc, PhD

2. FASTING ON HEALTH PERSPECTIVE Fasting is a resting condition of our gastrointestinal system including enzymes and hormones which usually work to digest our food during about 18 hours. During fasting, the organs can be rested for about 14 hours

3. FASTING FOR OUR HEALTH “Berpuasalah agar kamu sehat” Dr. Otto Buchinger in Jerman: fasting for health complaints and medical therapy with the duration of 2-4 weeks for some illness such as cardio vascular disease, diabetes, insomnia, depression, cancer Fasting is change the food habit, and eating for 2 times/day: at night and early morning (sahur)

4. BENEFIT OF FASTING FOR HEALTH Fasting can reactivate the blood glucose regulation control (for normal people) Fasting can be the way to decrease your body weight for overweight/obese people For the mild hypertension case, fasting can maintain and control the blood pressure For the mild diabetic patient, fasting can control the blood glucose level

5. NUTRIENTS REQUIREMENT Carbohydrate Protein: animal and non-animal Vitamin dan mineral: antioksidant (beta karoten (pro-vitamin A), vitamin B kompleks, iron, calcium,fosfor, zinc, Essential fatty acid Non-nutrient substances: fiber, phytoestrogen, leucopene, flavonoid + Water (plain water)

6. Balance Nutrition Balance Diet 50% Carbohydrate 10-20% Protein 20–25% Fat

7. Pedoman Gizi Seimbang (PGS) Indonesia (Diluncurkan 2010) Variasi makanan Pentingnya pola hidup bersih Pentingnya pola hidup aktif dan olahraga Memantau berat badan ideal TUMPENG GIZI

8. “HEALTHY” FASTING Break a fast : balanced diet and drink water Eating slowly and not too much: - Drink water - Eat sweet snack which not too much/heavy (kolak, agar-agar, kurma) - After “sholat”: Full meal (balanced diet) - After “tarawih”: Snack (bread, fruits, or others) Adequate drinking water (minimal 8 glasses/day) - About 5 glasses from break a fast until time to bed - About 2-3 glasses during sahur

9. “HEALTHY” FASTING Break a fast : Don’t eat too much directly !! Proportional diet 50% when break a fast, 10% after tarawih and 40% during sahur BALANCED DIET Don’t eat too much sweet food which is a simple carbohydrate (simple sugar) such as sweet cake, chocolate when break a fast and take a full meal after about 1 hour (complex carbohydrate, protein, fat and a lot of fiber).

10. FIBER IN FOOD MAKANANSERAT (% BERAT) Almond Apple Long grain Broccoli Carrot Wheat flour Flour Oat flakes Pear Popcorn Strawberry Walnuts 3 1 2 <1 2 1 2

11. “HEALTHY” FASTING SAHUR: enough carbohydrate and protein Eating like break a fast but smaller portion: - Drink plain water - Choose a food with high protein to keep in the stomach longer (and not feel hungry ) - Enough carbohydrate and choose food with high fiber to keep full and not feel hungry, Adequate water/fluid: During sahur can drink a glass of milk (low/non-fat milk)

12. CONTOH MENU SEHAT Buka Puasa: Minum segelas air putih pada saat berbuka Makanan pembuka: kolak / kurma/ prune / agar-agar Setelah sholat magrib: Sup sayur/ayam Nasi + tempe + ayam goreng + sayur Sari kelapa atau cocktail buah Minum air putih 1-3 gelas -Setelah tarawih: Roti atau buah (pepaya/mangga) Minum air putih/ sirup dengan es campur 1-2 gelas Sahur: - Minum air putih - Kurma / buah prune - Makan lengkap (porsi lebih sedikit) + susu

13. UNHEALTHY DIET Don’t eat too much sugar and fat, particularly during break a fast and sahur !!

14. HEALTHY GUT SYSTEM Stomach Small intestine Colon Good Bacterial Vs Harmful Bacterial

15. “HEALTHY FASTING” TIPS Don’t postpone your break a fast Eat slowly (not very fast and eat a big portion) Balanced diet (Not too sweet, not too much fat and take a complete nutrients) Don’t skip “sahur” Drink adequate water (minimal 2 lt/ 8 glasses per day) Don’t forget to keep active – exercise/sport Enough sleep, take a rest (not too tired) Pray as schedule Control your emotion

16. TIPS FOR “SHIFT WORKER” Follow the time of fasting month (this make you get used to the cycle) Don’t postpone your break a fast and drink a lot of water after work Eat slowly (not very fast and big portion) – during your shift if after break a fast, it’s better to eat a small portion but more frequent to keep your stomach full. Choose the food which is not too sweet, but high fiber and protein Don’t skip “sahur” Keep your activity and rest during your off-time. Pray as schedule Control your emotion